The lunge kick will strengthen your butt, hamstrings, hips and quadriceps, while simultaneously improving your flexibility, balance and coordination.

* Stand with feet together and abs contracted.

* Step back into a lunge.

* Push off with the rear leg and kick to front of body.

* Repeat lunge and kick on same leg and then switch.

* Perform two to three sets of 10 to 15 reps on one side and repeat on the alternate leg.